All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » back » Targeting Upper and Lower Lats with Pull Ups

Targeting Upper and Lower Lats with Pull Ups

November 17, 2011 By Gregor Winter

Here is how you target the upper and lower lats with a simple Pull ups form variation.

Left image:
Bringing the bar to the neck with arms alongside the body mainly solicits the lateral fibers of the  latissimus dorsi and develops the width of the back.

Right Image:
Bringing the bar to the chest by pulling the elbows back to raise the chin to the bar mainly solicits the upper and central fibers of the latissimus dorsi. This variation is excellent for developing the bulk of the back.

Targeting Lats with Pull ups Strength Training Anatomy

Images are taken from Strength Training Anatomy by Frederic Delavier.
Buy it from Amazon.com, Amazon.co.uk or Amazon.de.
These are affiliate links. That means if you buy them using these links you I will get a couple of cents.

Filed Under: back, bodybuilding, books, exercises, lats, pull ups

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Anonymous says

    November 17, 2011 at 13:19

    Hmm, not sure about this 🙂

Support ATG
Support ATG on Patreon ATG Shirts
ATG Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Tiktok
All Things Gym Facebook
All Things Gym Twitter

Featured Posts

Yuan Chengfei 180kg Clean & (Squat) Jerk Full Session 2017 Asian Championships

Hysen Pulaku 166kg Snatch 211kg Clean & Jerk

Lu Xiaojun 175kg Snatch 177kg World Record Attempt 2015 Worlds

Ilya Ilyin 185kg Snatch + 239kg Clean & Jerk Competition Comeback 2014

Lu Xiaojun & Tian Tao 295kg Front Rack Holds 2015 Worlds

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2025 · Gregor · All Things Gym